CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
2X
10 front rack KB march(1 Kb 10 Marches each side)
20 Hollow Rocks
Gymnastics
Metcon (No Measure)
3X
1 Band to make you dance
10 Single leg deadlift(5/5)
10 Air planes(5/5)
8 Triangles
Tspine on foam roller/8 Tspine bridges
Metcon
-Rest 5 minutes between Metcons-
Metcon (AMRAP – Reps)
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.
Metcon (Time)
5 Rounds:
50 DU
20 single arm OH lunge 50/35